Baked Mahi Mahi Fillet

Baked Mahi Mahi Fillet

Mahi mahi baked with potatoes, tomatoes, capers, and olives.

Mahi mahi is the hawaiian name of the « dolphinfish », also called « dorado » (in Spanish). Its firm and flavourful flesh, much appreciated by connoisseurs, tends to dry out more quickly than other fish because it contains litlle fat. Be careful not to overcook it.

2 servings
Preparation 20 min
Cooking 20 min

380 calories per serving 


360 g mahi mahi fillet, or other firm-textured fish    
1 1/2 potatoes   300 g
1/3 cup canned tomatoes (diced)   90 g
6 black olives   2 1/2 tbsp
1 3/4 tsp capers   5 g
1/2 lemons, sliced   60 g
2 cloves garlic, crushed    
3 tbsp tomato juice   45 mL
2 tbsp olive oil   30 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.


  1. Preheat the oven to 230°C/450°F.
  2. Prepare the potatoes. Peel and boil or steam 20 min (they should come out half-cooked). Cut into ½ cm slices and lay them out in a generously oiled roasting pan.
  3. Place the mahi mahi fillet over the potatoes in the center of the pan. Surround it with the tomatoes, olives, capers, unpealed and crushed garlic cloves, and lemon slices. Add salt and pepper, then pour in the tomato juice and a little oil.
  4. Bake in the centre of the oven about 20 min for a 4 cm thick fillet. Since the cooking time depends on the thickness of the fillets and the actual temperature of your oven, it is important to check with a fork to see if the fish is cooked through.
  5. Serve on the warmed plates.

Nutrition Facts Table

Nutrition Facts

per 1 serving (380g)


% DV*

* DV = Daily Value




13 g

20 %

Saturated 2 g
+ Trans 0 g

9 %


130 mg


470 mg

20 %


30 g

10 %


4 g

15 %


2 g


36 g

Vitamin A

35 %

Vitamin C

50 %


6 %


25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 2 servings

More info


Free :
Added Sugar, Trans Fat
Low :
Calories, Saturated Fat, Sodium
Source of :
Calcium, Fibre, Folacin, Vitamin B2, Vitamin K, Zinc
Good source of :
Copper, Manganese, Vitamin B1, Vitamin E
Excellent source of :
Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin C

More info

This recipe is in the following categories: Fish | Vegetables | Main courses/Entrées | Diabetes-friendly | Halal | High Iron | Kosher | Low Calorie | Low Saturated Fat | Low Sodium | Bake

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